Posts tagged with ‘odd object’

  • WOD Blog | Workout of the day

    WEDNESDAY 11-07-2018

    - by Admin


    Zercher barbell clean
    8 x 3, ascending load


    Straddle glute hold
    5 x 30 sec hold

  • WOD Blog | Workout of the day

    SATURDAY 05-12-15

    - by Imtiaz


    AMRAP 15 min:
    20 wall balls
    400m run w/ med ball

    *The balls are not to be carried by the straps. They must be held.

    Barbell Club

    Week 5 of 12: On The Minute

    A. Snatch
    EMOM 15:
    Min 1-5: 1 rep at 78%
    Min 6-10: 1 rep at 83%
    Min 7-15: 1 rep at 88%

    B. Clean
    Same as for the snatch

    C. Jerk.
    Same as above

  • WOD Blog | Workout of the day

    FRIDAY 26-09-14: This Coach That Coach

    - by Imtiaz

    FGB (11)

    The global CrossFit community is blessed with a ton of really good coaches. Each has their own methods based on experience and (hopefully) results, and in most cases they all have the same goal – to instil positive change in their athletes. Athletes are being exposed to more of these coaches nowadays through the growing seminar industry, or simply by spending some time training under different coaches. We encourage that for community building and learning. However, a common mistake new athletes make (and all of our members are new because you’ve all been here for less than four years) is dabbling.

    Dabbling refers to when athletes jump between coaches, gyms, or programs. It’s either a bandwagon jump because they heard of or saw results in those athletes, or, they’re cherry picking. If it’s even a half decent gym or program, chances are they’ll learn something valuable. But in the long term, the dabbling can often do more harm than good.

    Like I said earlier, most coaches and gyms develop their methods based on experience and results. And that’s exactly what we do here at CFJ. We are in a constant state of test and retest and the methods we employ are based on those results. Bearing in mind that our ultimate goal is CrossFit – increased work capacity across broad time and modal domains – this is how we’re going to teach you how to move. And our methods are also heavily based on the knowledge gained in our CrossFit certifications.

    It might not feel all that comfortable or easy, but you need to persevere because there’s a long term goal of YOUR sustainable progress. We’d be silly to hinder your progress so we very often use methods from other coaches to achieve that ultimate goal, but we’re going to persevere with our (CrossFit’s) methods because they’re proven to work.

    If you’re one of those athletes that have learnt something from another coach, quit the “That coach says this” and “But that coach said I should do this.” You’re not being very coachable, and it’s annoying. If you really want to do what they say, do so because you ultimately have to find what fits you, but keep it to yourself.

    Remember, the only way you’re going to find out if something does truly fit is if you commit to giving it a chance, and fitness is a lifestyle that takes a lifetime to attain 😉

    WISHING ALL OUR JEWISH MEMBERS A HAPPY AND PROSPEROUS NEW YEAR! (I know I’m a couple of days late, but I forgot!)



    In teams of 4-6, 6 rounds of:
    40m sled push (AHAP)
    20m double KB front rack carry
    10 ring dips (L1: 15 push-ups, L3: 5kg vest)

    Each round should be a sprint. You can only move on to the next station once the athlete in front has moved on.

  • WOD Blog | Workout of the day

    WEDNESDAY 13-08-14

    - by Imtiaz

    Today’s post comes from CrossFit Invictus. It talks about the theoretical four stages of learning. It’s a good read and will give you some understanding about the stage of development that lead to the mastering of a skill.

    The Four Stages of Learning

    Written by Calvin Sun 

    There are four basic stages of learning any new skill: unconscious incompetence, conscious incompetence, conscious competence, and unconscious competence. Being aware of what stage you are in allows you to seek the proper coaching and internalize information in a way that will help you advance to the next stage of development and ultimately allow you to attain mastery of a skill. A skilled coach is able to quickly identify where you stand as an athlete and knows exactly how to progress you to the next level.

    Stage 1 – Unconscious Incompetence

    Stage 1 is where everyone starts, regardless of what skill they are learning. Unfortunately, many coaches teach assuming their athlete is already at stage 2, “conscious incompetence”, and waste time and energy trying to advance their athlete when really they are still stuck at the “unconscious incompetence” stage.

    Here are some criteria that distinguish “unconscious incompetence”:

    • The athlete is not aware of the existence or relevance of the skill area.
    • The athlete is not aware that they have a particular deficiency in the area concerned.
    • The athlete might deny the relevance or usefulness of the new skill.
    • No development or learning of the skill can occur because the athlete lacks awareness of their inability.
    • The focus of the athlete and the coach is to move the athlete into the “conscious competence” stage by demonstrating the skill and the benefit that it will bring to the their game.

    The goal of coaching at Stage 1 is to help the athlete understand the importance and benefit of developing the skill being taught. If the athlete does not see the value of learning the skill and isn’t aware that they are deficient, it is very unlikely the athlete will put any appreciable effort towards learning the skill.

    For example, the basic squat is taught to beginners because it is a cornerstone movement and many more complex exercises build upon this one movement. It is the coach’s job to educate the novice athlete on why this movement is important to learn as well as show them where they are currently deficient. Stage 1 is not limited to novice athletes. Athletes who are considered “advanced” will likely start at Stage 1 with a new skill but quickly move to Stage 2.

    Stage 2 – Conscious Incompetence

    Stage 2 is where the athlete begins to really learn the skill that is being taught. Some criteria that distinguish stage 2:

    • The athlete becomes aware of the existence and relevance of the skill.
    • The athlete is also aware of their deficiency in this area, typically by attempting or trying to perform the skill.
    • There is an appreciation for the value of learning the skill and the athlete realizes that by improving their skill or ability in this area their overall game will improve.
    • There is measurable level of ability that is established and the goal is to progress to the level of skill required for the athlete to achieve competence.
    • The athlete makes a commitment to learn and practice the new skill, and to move to the “conscious competence” stage.

    Stage 2 is where reality sets in for the athlete. An athlete who once thought of himself as very strong and athletic is now humbled by a simple handstand. Or perhaps, someone who thought of herself as flexible now realizes that she struggles to perform a proper overhead squat due to poor mobility. Progression to stage 3, “conscious competence”, usually occurs fairly quickly if the athlete is working with a skilled coach. Factors that may slow the progression include injury, lack of mobility, and lack of strength. The transition from Stage 2 to Stage 3 is obvious as the athlete will be able to perform the skill on command.

    Stage 3 – Conscious Competence

    Stage 3 comprises the majority of an athlete’s training time in the pursuit of skill development. At this stage, the athlete can reliably perform the skill, but requires a great deal focus and concentration in order to perform. Here are some criteria for Stage 3:

    • The athlete can reliably perform the skill at will.
    • The skill is difficult, if not impossible, without concentrating and thinking about it.
    • The athlete can perform the skill without assistance.
    • The skill is not yet “second nature” or “automatic”.
    • The athlete might be able to demonstrate the skill, but is unlikely to be able to teach it well to another person.
    • Ideally, the athlete continuously practices the new skill and, if appropriate, commits to becoming “unconsciously competent” at the new skill.

    For example, Olympic weightlifting is a common skill set where you will find that most athletes spend a great deal of time in the “conscious competence” stage. It takes years and years of focused practice to develop an instinctual ability to perform these lifts.

    Frequent, deliberate practice is the most effective way to move from stage 3 to stage 4. Athletes who struggle to move to “unconscious competence” might be practicing the skill inconsistently or, in some cases, might need a new coach with a higher level of teaching ability to help them fine tune the skill and increase their understanding.

    Stage 4 – Unconscious Competence

    Stage 4 is where the athlete has practiced and drilled the skill so much that it has now become “second nature”. There is little to no concentration required to perform the skill. For most adults, driving a car is a skill that is an example of Stage 4. Here are some distinguishing criteria:

    • The skill becomes so practiced that it enters the unconscious parts of the brain.
    • It can be possible to for a Stage 4 skill to be performed while performing another task. For example, talking to a passenger while driving a car or communicating with a teammate while performing kipping pull-ups.
    • The athlete might now be able to teach others in the skill, however they may experience difficulty in explaining how they do it as the movement is now largely instinctual.
    • Practice, or frequent exposure, is required to maintain this level of skill. Taking a prolonged break can result in regression to a lower stage.

    “Unconscious competence” is the final stage of learning, though it can be a highly perishable stage depending on the type of skill that is being discussed. Another issue at Stage 4 is that the athlete can become somewhat complacent in their abilities. As new standards arise, the athlete and coach may need to revisit certain skills and determine if there might need to be some work done in order to improve the skill to meet new standards.

    For CrossFit athletes, there can be dozens of skills to maintain in order to be an effective competitor. A good coach will structure a program that progresses an athlete to “unconscious competence” in most skills without compromising other relevant skills and abilities. For example, a coach should not focus their athlete’s training on improving Olympic weightlifting to the point where gymnastic skills, such as pull-ups and muscle-ups, are sacrificed and regress to a lower stage. Just remember, the development of any skill set requires good coaching and lots of practice.

    You can find the original article HERE.

    That you CrossFit Invictus for always publishing such valuable information!


    All groups are going progressive on the push press today. The progressive format is programmed to having you working up to close to your maximum abilities for the day. This, coupled with the lower volume of reps, preferentially stimulates the CNS over the muscular system. This results in a faster recovery time after the session. CNS stimulation and fast recovery are just what you need in the lead up to Test Week.

    For the TGU you can either go sets across or progressive. We use the TGU because it’s one of the kings of midline and shoulder stability development, it demands good shoulder flexibility, and it develops coordination, balance and agility. The single KB carry is in there just to make you uncomfortable!

    Push press
    3-3-3-3-3, progressive

    5 rounds of:
    3 TGU/arm (AHAFP)
    After every round carry one KB for 200m

  • WOD Blog | Workout of the day

    TUESDAY 15-07-14

    - by Imtiaz

    The 2014 CrossFit Games are just 10 days away!

    Although on the USA and some parts of Europe receive live TV coverage of the Games, the event is generally streamed live on the Games site. Last year we had a Games camp out at the gym for anyone who wanted to hang out with the community while watching the Games.

    If the Games stream live again, and you’re keen to, we’ll do the same this year. You’ll receive confirmation via email, the blog and our social media outlets.

    It was a pretty fun weekend. Friends, family and dogs will be welcome!

    LEVEL 1

    5 rounds for time:
    5 thrusters (50/35)
    10 eccentric dips or push-ups
    Run 400m with a 7/5kg med ball

    LEVEL 2

    5 rounds for time:
    5 thrusters (70/40)
    10 strict ring dips
    Run 400m with a 10/7kg med ball

    LEVEL 3

    5 rounds for time:
    5 thrusters (80/50)
    10 strict ring dips
    Run 400m with a 15/10kg med ball

    *25 minute cap